Tomorrow's WOD should be a good one. A good mix of Gymnastics, weights & Mono (Cardio).
Standard agility drills to warm up 10-15 mins and work on Air squats for Skill Technical.
WOD:
Time priority (set endstate) 3rds for time
10-20-30 reps
Toes to bar (TTB)
Hand release burpees
KB swings min 45lbs (scale to individual)
Run 200m ( run will be performed at the end of each rd, i.e. after each set of KB swings)
Then Tabata set of jumping lunges (20 sec work, 10 sec rest)
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